Running workouts

By alicia PhillipsHealth & Fitness Fitness

Running workouts episodes

May 07, 2024 Cadence 40 min Run
Embark on a 40-minute journey of self-improvement and running enlightenment with our latest episode. Lace up your shoes, hit play, and join us as we delve into the crucial element of running cadence and why it holds the key to unlocking your full potential as a runner.
Discover the rhythm of your stride and learn how adjusting your cadence can enhance efficiency, reduce injury risk, and propel you toward your running goals.
Throughout the session, our experienced coach will share valuable tips and techniques to help you optimize your cadence and harness its power to transform your running experience. Whether you're a seasoned athlete or a novice jogger, this podcast offers something for every runner seeking to elevate their performance and stride with purpose.

49 min
March 23, 2024 20 min Run Test w/ warm up & cool down
*If you have any further questions, please DM me on instagram @runningworkouts
Pace is useful because it’s a performance-relevant variable. You race on the clock, so why not also train by the clock? However, pace becomes unreliable when you’re running uphill or downhill.

Heart rate has the advantage of reflecting physiological intensity, or how hard your body is working, unlike pace and power. But heart rate is not a reliable way to monitor intensity during short efforts at high intensity because heart rate lags behind abrupt changes in pace. Heart rate is also influenced by environmental and other factors, including temperature and hydration status, that can distort its relationship to actual exercise intensity.
https://www.8020endurance.com/80-20-zone-calculator/
Workout Description
20 minute maximum effort time trial
1) Warm-up for 12 minutes:
- first 8 minutes: EZ running
- roll into 2x 10s (or ~50m) gradual accelerations to near top speed. Stay fluid. Don't strain. (1:50 easy running recoveries)
2) stop, walk, and recover breathing fully for the next 3 minutes
3) run 20 minutes at maximal effort*
- aim for a fast steady start, but not initially maximal. The effort should feel maximal by the end of the test, not the outset.
4) stop, walk, and recover breathing fully for 5 minutes
NOTE: it is ok to do this testing on a track, path, or road - as long as it is safe and allows you to run uninterrupted for the test. Avoid 180 degree turns if possible.
43 min
March 11, 2024 Zone 2-20 min RUN
Zone 2 training is essential for aerobic development, but it also helps you improve your body’s energy efficiency, prevent injury, improve recovery, and weight management. While it is often utilized by endurance athletes, zone 2 has benefits for anyone, regardless of their fitness level or goals. #8020running #zone2 #runningworkouts
27 min
March 04, 2024 30 min walk jog run intervals
Whether you are a beginner or advanced runner, this workout is a must do! This is also my go to workout when I just don’t feel like working out. I promise you’re really going to enjoy this workout and be amazed how quick it flies by.
Train smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent. Click here to access the full plan and follow along with each episode.
⁠https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max⁠
32 min
February 13, 2024 Warm up run
IM BACK! Join me in a guided coached warm up run! This is a great way to get started before your main workout or just getting into running and not sure how or where to start.
14 min
October 17, 2022 30 min endurance intervals run
Run along with coach Alicia for a 30 minute endurance intervals run. We’ll begin with an 8min warm up. There will be three intervals runs with jog recoveries totaling 16 minutes. This is an intermediate run and can be scaled depending on your fitness level. Finishing with a 6 minute cool down. Train smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent. Click here to access the full plan and follow along with each episode.⁠https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max⁠Instagram @runningworkoutss

31 min
September 28, 2022 60 min Progression run with coaching
Run along with coach Alicia for a 60 minute progression run. We’ll begin with a 10 min warm up. There will be three progression runs at an easy pace. The final 16 minutes will be a hard push. This is a more advanced run, but very doable! Finishing with a 4 minute cool down.
🎵 https://open.spotify.com/playlist/7khL0LqdJETDy42CVvlAjf?si=nd71tweeRB-W3ZjM0EOT_Q
Instagram & tik tok @trainingworkoutss
1 hr 1 min
September 15, 2022 45 minutes running workout with coaching
Run along with coach Alicia for a 45 EDM interval training workout. We’ll begin with a 5 min warm up. The first block will be 4 rounds of 3 min running/1 min jogging. Second block is 2 min running, and final block is 1 min running.
🎵 https://open.spotify.com/playlist/7khL0LqdJETDy42CVvlAjf?si=nd71tweeRB-W3ZjM0EOT_Q
Instagram & tik tok @trainingworkoutss
47 min
September 09, 2022 30 minute audio coached edm endurance run
Run along with coach Alicia for a 30 minute edm endurance paced run. We’ll begin with a 3 min warm up followed by a 26 min easy paced run and finish with a 2 min cool down.
🎵 https://open.spotify.com/playlist/7khL0LqdJETDy42CVvlAjf?si=nd71tweeRB-W3ZjM0EOT_Q
Instagram & tik tok @trainingworkoutss
32 min
September 09, 2022 20 min Run Intervals
Don’t think just do! Your running coach, Alicia, will guide you through a 20 minute out and back run. There’s 10 intervals total with jogging recoveries.
Train smart and run strong with my structured 10K training plan for runners wanting to take their running to the next step. This plan combines guided audio workouts with targeted pacing, recovery, and performance tips to help you build endurance, improve speed, and stay consistent.
Click here to access the full plan and follow along with each episode.
⁠https://www.trainingpeaks.com/training-plans/running/10km/tp-515408/intermediate-10k-training-plan-with-strength6-hours-max⁠
22 min